Stay Sharp: - Double-Check: Look up Facts You Think You "just Know

To stay sharp:
- Double-check: Look up facts you think you "just know."
- Ask questions: Challenge statements that feel familiar but unverified.
- Don’t repeat unverified info: Sharing it reinforces the bias.

Example: Before you repeat a fun “fact” you read online, spend 5 minutes confirming it.

Check in when you challenge a statement that feels true just because it’s familiar.


Boost Retention: - Spread It Out: Review Material in Smaller Sessions over Days Instead

To boost retention:
- Spread it out: Review material in smaller sessions over days instead of cramming.
- Schedule reviews: Create a spaced repetition plan.
- Take breaks: Let your brain consolidate information.

Example: Study vocabulary for 20 minutes each day instead of 2 hours in one sitting.

Check in when you space out your learning sessions instead of cramming.


Keep Memories Accurate: - Write Details Down: Capture Events as Soon as Possible to

To keep memories accurate:
- Write details down: Capture events as soon as possible to avoid losing information.
- Check for gaps: Ask yourself what might be missing in your memory.
- Avoid exaggeration: Be mindful of which details you emphasize when retelling stories.

Example: After a meeting, jot down key points immediately before memories get distorted.

Check in when you recall an event and actively balance details to avoid distortion.


Remember More Effectively: - Think Deeply: Relate New Info to Something Personal or Meaningful

To remember more effectively:
- Think deeply: Relate new info to something personal or meaningful.
- Visualize: Picture concepts or create mental stories about them.
- Engage actively: Rephrase or discuss what you’re learning.

Example: Instead of memorizing “photosynthesis,” think about how it powers the food you eat and describe it to a friend.

Check in when you use deeper processing techniques to improve memory.


Handle Long Lists: - Chunk It: Break the List into Smaller Groups of 3–5

To handle long lists:
- Chunk it: Break the list into smaller groups of 3–5 items.
- Prioritize: Focus on the most important items first.
- Use categories: Group similar items together to make them easier to remember.

Example: When shopping, group items like fruits, dairy, and snacks into separate categories.

Check in when you use grouping or chunking to manage long lists.


Retrieve All Items: - Rotate Focus: Review All Parts of a List Instead of

To retrieve all items:
- Rotate focus: Review all parts of a list instead of sticking to the first items.
- Use triggers: Write down clues to jog your memory for the forgotten parts.
- Repeat evenly: Go over the list multiple times without overemphasizing certain items.

Example: When revising notes, review sections evenly instead of just re-reading the first few pages.

Check in when you recover forgotten parts of a list by balancing your focus.


Protect Memory: - Verify Info: Check Facts Before Trusting New Details About an Event

To protect memory:
- Verify info: Check facts before trusting new details about an event.
- Write it down: Record key facts right after an event to lock them in.
- Question changes: Be skeptical of info that seems to alter your original memory.

Example: If you hear a new version of a story, cross-check it with your original notes or memory.

Check in when you verify facts to prevent misinformation from altering your memory.


Remember Better: - Listen and Repeat: Say Key Points Aloud After Hearing Them

To remember better:
- Listen and repeat: Say key points aloud after hearing them.
- Mix modalities: Write down spoken info or speak aloud written notes.
- Review audio: Record important notes and listen back later.

Example: After a meeting, record a summary of key points and listen to it during your commute.

Check in when you use a mix of listening and writing to strengthen recall.


Align Mood and Memory: - Match Your Mood: Study Happy Topics When You’re in

To align mood and memory:
- Match your mood: Study happy topics when you’re in a good mood; tackle tough topics when feeling serious.
- Recreate the setting: When recalling something, try to recreate the emotional environment you were in when you learned it.
- Stay balanced: Use calming techniques (like deep breathing) to avoid overly negative or positive distortions.

Example: If you felt relaxed while learning a skill, try to replicate that mood during a test or performance.

Check in when you match your mood to the task to improve memory.


Manage Negative Recall: - List Positives: After a Bad Experience, Write Down at Least

To manage negative recall:
- List positives: After a bad experience, write down at least 3 positive things that happened that day.
- Reframe events: Find the silver lining in unpleasant memories.
- Focus on solutions: Instead of dwelling on what went wrong, brainstorm ways to improve next time.

Example: If a meeting didn’t go well, note what you learned and how you can prepare better next time.

Check in when you counteract negativity by focusing on the positive.


Stay Sharp: - Take Notes: Write Down Key Points from the Person Speaking Before

To stay sharp:
- Take notes: Write down key points from the person speaking before you.
- Breathe and listen: Avoid rehearsing your own response while someone else is speaking.
- Repeat mentally: After someone speaks, quickly repeat their main point in your head.

Example: In a team meeting, note what the person before you says and reference it when it’s your turn.

Check in when you stay present during group conversations and recall the last speaker's points.


Remember All Items: - Avoid Splitting Lists: Keep the Whole List in View When

To remember all items:
- Avoid splitting lists: Keep the whole list in view when reviewing.
- Use categories: Organize items into groups to make them easier to recall.
- Quiz yourself: After reviewing, cover the list and test yourself on all the items.

Example: When memorizing a grocery list, don’t focus only on part of it—review the entire list.

Check in when you use a full-list approach to improve recall.


Create Great Memories: - Finish Strong: End Tasks or Experiences with Something Positive

To create great memories:
- Finish strong: End tasks or experiences with something positive.
- Celebrate small wins: After completing a tough task, reward yourself with something enjoyable.
- Pause to reflect: Take a moment to focus on the highlights before ending your day.

Example: After a meeting, share a positive takeaway with your team to leave a good impression.

Check in when you focus on the best parts and how you wrap up experiences.


Improve Memory: - Use Visuals: Add Images to Your Notes or Presentations

To improve memory:
- Use visuals: Add images to your notes or presentations.
- Sketch ideas: Draw simple visuals to represent complex concepts.
- Pair pictures and words: Combine images with short descriptions for the best results.

Example: When learning vocabulary, draw a quick picture next to each word to make it easier to recall.

Check in when you use pictures to strengthen your memory of information.


Stay Positive: - Recall Wins: Write Down 3 Good Things That Happened Each Day

To stay positive:
- Recall wins: Write down 3 good things that happened each day.
- Reframe negatives: Think about what you learned from a tough situation.
- Celebrate progress: Look back on how far you’ve come.

Example: At the end of the week, write a short note about your best moments to revisit later.

Check in when you focus on positive moments and lessons from the past.


Reduce Stereotypical Bias: - Pause and Question: Before Making Assumptions, Ask Yourself, “what Evidence

To reduce stereotypical bias:
- Pause and question: Before making assumptions, ask yourself, “What evidence do I have?”
- Focus on individuals: Get to know people beyond labels and categories.
- Seek diverse perspectives: Actively listen to stories and views different from your own.

Example: Instead of assuming someone’s skills based on their background, ask them about their experiences directly.

Check in when you challenge and replace stereotypical assumptions.


Remember Lists Better: - End Strong: Avoid Adding Unnecessary Items After a List Is

To remember lists better:
- End strong: Avoid adding unnecessary items after a list is completed.
- Use pauses: Take a brief moment of silence after hearing or reading a list.
- Review key points: Repeat the last few items to reinforce memory.

Example: If you're memorizing steps for a task, don’t add random instructions at the end—stick to the essentials.

Check in when you structure lists to minimize memory interference.


Improve Judgment: - Break It Down: Divide Events into Clear, Mutually Exclusive Parts

To improve judgment:
- Break it down: Divide events into clear, mutually exclusive parts.
- Add them up: Compare individual probabilities to the total likelihood.
- Check your math: Avoid underestimating by verifying if the sum makes sense.

Example: When assessing risks for a project, split them into categories (e.g., budget, time, resources) and evaluate each separately.

Check in when you clarify probabilities for better decision-making.


Manage Time Perception: - Practice Calmness: Breathe Deeply to Slow Things Down When You

To manage time perception:
- Practice calmness: Breathe deeply to slow things down when you feel rushed.
- Focus intently: In critical moments, focus on one detail at a time to create clarity.
- Review after action: Reflect on what happened to separate emotions from actual timing.

Example: During a stressful meeting, focus on your breath and slow your response to regain control.

Check in when you regulate your sense of time under pressure.


Fix Time Distortions: - Use Anchors: Connect Events to Specific Dates or Milestones

To fix time distortions:
- Use anchors: Connect events to specific dates or milestones.
- Journal regularly: Write down events as they happen to track their timing.
- Review your calendar: Check past schedules to confirm when things actually happened.

Example: If you’re unsure when you last met a client, refer to your notes or calendar to avoid assuming it was more recent or distant.

Check in when you use tools to correct your perception of time.


Recall Better: - Test Yourself Often: After Reading, Close the Book and Write Down

To recall better:
- Test yourself often: After reading, close the book and write down what you remember.
- Use flashcards: Create questions for key points and quiz yourself regularly.
- Rewrite, don’t reread: Summarize content in your own words instead of passively reviewing it.

Example: If studying for an exam, write down key concepts from memory rather than rereading the textbook.

Check in when you test your memory instead of just reviewing.


Unblock Stuck Memories: - Relax: Take Deep Breaths and Stop Stressing over the Word

To unblock stuck memories:
- Relax: Take deep breaths and stop stressing over the word or idea.
- Use hints: Think of related words, phrases, or contexts.
- Distract yourself: Do something else for a while; it often pops up later.

Example: If you can’t recall a name, focus on where you met the person or other details about them.

Check in when you resolve a memory block using hints or relaxation.


Avoid Overestimating the Present: - Zoom Out: Ask, “will This Matter in a Year

To avoid overestimating the present:
- Zoom out: Ask, “Will this matter in a year? Five years?”
- Review the past: Compare this moment to similar past events for perspective.
- Plan ahead: Focus on long-term goals, not just immediate importance.

Example: Instead of stressing over a minor setback, think about how it fits into your bigger picture.

Check in when you step back and see the broader context.


Retain the Message: - Summarize: Write or Say the Main Idea in Your Own

To retain the message:
- Summarize: Write or say the main idea in your own words.
- Look for patterns: Identify recurring themes or key points.
- Practice context recall: Remember when and why something was said, not just how.

Example: After a meeting, jot down the core decisions and action points instead of trying to recall word-for-word what was said.

Check in when you remember the essence of a conversation or reading.


Remember Better: - Highlight Differently: Use Bold Colors or Symbols for Key Points

To remember better:
- Highlight differently: Use bold colors or symbols for key points.
- Add uniqueness: Attach a quirky story or image to important details.
- Group by importance: Separate standout items from general information.

Example: If studying a list, underline or use bright markers on the most critical items.

Check in when you make key information stand out in your notes.


Harness Focus: - Start Small: Begin a Task, Even If You Can’t Finish It

To harness focus:
- Start small: Begin a task, even if you can’t finish it right away.
- Use checkpoints: Pause at natural stopping points to keep motivation.
- Let it linger: Use the tension of an unfinished task to stay motivated.

Example: Write the first sentence of an email or presentation to make it easier to continue later.

Check in when you leave a task unfinished to build momentum.